CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (12 min EMOM)

Min 0-4

1 @ 70-75%

Min 4-8

1 @ 75-85%

Min 8-12

1 @ 85-90%

Metcon

Metcon (AMRAP – Reps)

In 12 min Window

1100 m run (one loop)

30 Alt hang DB c and j (50/35)

ME burpees with remaining time

*score = number of burpees